Fit, firm and curvy is the look Hollywood is loving right now. Here, the fitness guru who trains actresses for action roles shares his secrets...
Yes, you heard it right. James Duigan, the UK-based personal trainer to Hollywoods superleague who owns sleek UK gym Bodyism, is currently shaping up Rosie Huntington-Whiteley, as well as singer Mollie King and model Lara Stone. And according to their regimes, James thankfully reveals that you can indulge once in a while – even if you want an A-list body.
I let the girls have a cheat meal once a week, when they can eat as much of anything they like, says Duigan. This hot new trick revs up the metabolism, speeding up weight loss. Your body starts working overtime to burn off the extra food it wasnt expecting. Plus, psychologically, it helps the girls to stay on track. They have to be able to have a treat.
Were talking six or more capsules a day. My clients especially the models swear by fish oils, says Duigan. They are particularly important for achieving flat abs, as they help the body burn fat around the middle. They also reduce inflammation, helping to stop that bloated look especially under the belly button. Taking this amount of essential fatty acids also curbs cravings for sweet foods. Try Bodyism OmegaBrilliance Capsules, £40.
The new beauty buzzword is alkaline. Coffee, sugar, alcohol, white carbohydrates and stress all make the body acidic. Acid hinders your bodys ability to deal with toxins one of the causes of cellulite, says Duigan. Making your body more alkaline reduces inflammation, like bloating, and balances your bodys pH levels. This makes it more effective at burning fat. To balance their bodies, these actresses take an alkaline powder every day stirred into water. Go for Bodyism BodyBrilliance, £50, alkaline-rich Clearspring Organic Kukicha Tea, £2.99 (from health-food stores), or juice up a cocktail of green vegetables.
Healthy eating doesnt have to mean smaller portions, its about making the right choices. Substituting blueberries for chocolate and drinking green tea instead of a latte might not sound appealing at first, but once the benefits kick in, you may change your mind. When it comes to getting a super-healthy body, these are the superfoods to stock up on:
Cinnamon – Regulates blood-sugar levels and accelerates the fat-burning process. I put cinnamon in everyones coffee each morning, says Duigan.
Green vegetables – The Incredible Hulk of food in terms of fibre and the antioxidant power they have.
Salmon – A great source of protein, nutrients and essential fatty acids, and keeps you feeling full for longer.
Green tea – Revs up the metabolism and detoxifies your system.
Blueberries – Full of youth-boosting anti-oxidants, they also satisfy sweet cravings.
Its all about achieving goals. A challenge always works to motivate us,’ says Duigan. Set yourself a goal of doing three chin-ups and, when you’ve reached that, get to six. The harder you work, the more you want to push yourself.
Fibre, which is vital for healthy digestion, helps deal with the physical feeling of hunger. Try a 15g daily dose of fibre thats one teaspoon three times a day. This creates the feeling of being full and ensures the digestive system works well. Fresh vegetables are the most natural source of health-boosting fibre, but for extra help, you cant beat Bodyism Ultimate Clean Probiotic Fibre, £30, which improves gut health and digestion as well as being filling.
The beauty of metabolic resistance training is that the intensity of the workout burns more calories for up to four hours after you have stopped exercising. A total body circuit, with moves like lunges, shoulder presses, dips and press-ups, performed with a high level of intensity and short rest intervals in between, is more effective for fat loss than splitting up your workout by body parts, says Duigan. That can make you bulk up like a bodybuilder. The more muscles you use in any movement the more fat you continue to burn. Push yourself, adds Duigan. Its the painful last three reps that really change your shape.
Hormonal imbalances can make you reach for sweet food and carbohydrates, while stress can create temptations with alcohol. But, instead of starving yourself of the food you love, decide what your kryptonite is and go for something less villainous instead:
Chocolate – Try 75 per cent dark chocolate for the first six days as a maintenance. Two mouthfuls may not sound like much, but theyre enough to satisfy any craving.
Alcohol – Green tea will calm and comfort, and extra fish oil capsules will stop the physical craving for alcohol.
Carbohydrates – Sweet potatoes are less starchy than normal potatoes and contain lots of nutrients.
Its vital to up protein intake to feed your muscles after exercise. Most people dont get enough, says Duigan. It insures against starvation if you dont feed yourself after intense exercise your body panics and holds on to fat as it doesnt know when its going to get fed next. Protein is amino acids the building blocks of lean muscle mass. Have some in every meal even if its yogurt, nuts or berries, or snack on chicken or fish.
A powerful core is the key to an athletic superhero posture and a good butt, says Duigan. When abs are tight, the chest is up and shoulders are back so you can achieve a super-confident look that can easily take 5lb off the way you look.